August 2022 – EP Made!

YEAR 2022 “Active Recovery” Day 212

August 31, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

Spend 60 Seconds In Each Position

Bottom of a Squat

Sampson Stretch

Pigeon Stretch

Then

3 Rounds

5 Inchworms

10 Boot Strappers

10 Spiderman’s

20 Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Burpees

20 Chair Dips

30 Walking Lunges (15 Each Side)
Work a Light Sweat and Flush Out all that Lactic Acid from your body you’ve built up all week long.

YEAR 2022 Day 211

August 30, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Reps of Each Movement:

Jumping Jacks

High Knees

Butt Kickers

Mountain Climbers

Good Mornings

Or Advanced WARM UP WOD

63-45-27

Double Unders

21-15-9

DB Thrusters

*10 Minute Cap

** Do Not Exceed 30/15# DBs

Bodyweight Only

Metcon (AMRAP – Reps)

3:00 of Jumping Jacks (Max Effort)

3:00 of Air Squats (Max Effort)

-Rest 1:00-

2:00 of Jumping Jacks (Max Effort)

2:00 of Kneel to Squat (Max Effort)

-Rest 1:00-

1:00 of Jumping Jacks (Max Effort)

1:00 of Reverse Lunges (Max Effort)

Performance

Oly

2 Position Squat Clean (Below the Knee + Mid Thigh)

1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 80% 1RM

Weightlifting

Barbell Glute Bridges

4 Rounds

10 Reps Each Round

Build to a Moderate Weight

Rest 1:00 After Each Round

Metcon

Metcon (Time)

3 Rounds For Time

10 Squat Cleans 135/95#

10 Bar or Ring Muscle Ups

Sculpt

A1: Z-Press

4 Rounds

4-6 Reps

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=H2JHcjVWReE

A2: Single Arm Overhead Carry

4 Rounds

20 M On Each Side as Heavy as Possible

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=UTV5o4Oi2KM

B: Lean Away Pull Up

Every 2:00 X 6 Rounds

1-8 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=Uw6FovZJR7I

C: Tabata :20 on :10 Off X 8 Rounds

V-Ups

Hollow Holds

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=4xRpGgttca8

https://www.youtube.com/watch?v=7UVgs18Y1P4

YEAR 2022 Day 210

August 29, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

Tabata :20 Work :10 Rest for 4:00 Alternating B/T

Air Squats

Push Ups

Burpees

Sit Ups

Or Advanced Warm Up WOD

3 Total Rounds

:40 Seconds Work :20 Seconds Rest

Calories on Rower

Hang Power Cleans

Air Squats

*Do Not Exceed 95/65# Barbell

Bodyweight Only

Metcon (AMRAP – Rounds)

EMOM 20 (Every Minute on the Minute For 20 Minutes)

Minute 1: 10 Air squats + 10 Jump Squats

Minute 2: 10 Plank Reaches + 10 Push Ups

Minute 3: 10 Bicycle Crunches + 10 V-Ups

Minute 4: 40 High Knees

Performance

Oly

2 Position Squat Snatch: (Below Knee + Mid Thigh)

1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 80% 1RM

Weightlifting

Plyo Push Up

4 Rounds

10 Reps Each Round

Building to a Moderate Weight

Resting 90 Seconds B/T Reps

Demo:

https://www.youtube.com/watch?v=jmzZ2wQdXao

Metcon

Metcon (Time)

For Time

42 Alt. DB Snatches 50/35#

21 Rower Cals

30 Alt. DB Snatches 50/35#

15 Rower Cals

18 Alt. DB Snatches 50/35#

9 Rower Cals

Sculpt

A1: KOT Elevated Split Squat

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=L9GeifoxxqA

A2: Banded Wood Chop

3 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=ivziZev2BzA

B: Single Leg Hip Thrust (Barbell)

5 Rounds

8 Reps Per Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=GNY0RKIvkH0

YEAR 2022 Day 209

August 28, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds :30 Seconds Each Movement

Inchworms w/ Push Up

Alternating Lunges

Floor Angels

Shoulder Taps

Boot Strappers

or Advanced WARM UP WOD

1-2-3-4-5-6-7-8-9-10

Burpees

Pull Ups

*10 Minute Time Cap

Bodyweight Only

Metcon (Time)

3 Rounds for Time

100 Jumping Jacks

25 Sit Ups

Performance

Oly

Push Jerk + Split Jerk 2+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Single Leg Romanian Deadlifts

4 Rounds

8 Reps Each Round

Demo:

https://www.youtube.com/watch?v=YyEFwt2CjkA

Metcon

Metcon (Time)

3 Rounds for Time:

100 Double Unders

25 Toes to Bar

Sculpt

A1: Reverse Curls

4 Rounds

12-14 Reps

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=PIPu_qa2rX0

A2: Standing Tricep Extension

4 Rounds

16 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=JQkY_um0eQY

B1: Lateral into Front Raise

4 Rounds

6 Reps Each Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=SqTLytmDy_8

B2:Hollow Body Flutter Kicks

4 Rounds

:45-:60

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=F8fhsu9-Lu8

B3: Gorilla Row

4 Rounds

20 Alt. Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Ln1j7lm6SrE

YEAR 2022 Day 208

August 26, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

3 Rounds, Increase Speed Each Round

3 Inchworms (No Push UP)

6 Nurpees (No Push Up Burpee)

9 Push ups

12 Jumping Air Squats

Or Advanced Warm Up WOD

AMRAP 7

5 Handstand Push Ups

10/8 Cal Bike

20 Alternating Walking Lunges

Bodyweight Only

Metcon (Time)

3 Rounds For Time:

30 Nurpees (Burpee with No Push Up)

30 Tuck Ups

200 M Run

Performance

Oly

3 Position Power Clean (Floor + Below Knee + High Hang) 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

Weightlifting

Front Rack Lunge

4 Rounds 10 Reps per Round

Build to a Moderate weight

90 Second Rest B/T Rounds

Metcon (Time)

3 Rounds

30 Wall Balls 24/20#

200 M Run/250 M Row

Sculpt

A1: Nordic Hamstring Curl

3-4 Rounds

5-10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=F-AaE8mw_pY

A2: GHD Hip Extension

3-4 Rounds

10 Slow and Controlled Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=7X075Hrl5lE

B1: Single Leg Step Down

3 Rounds

6-8 Reps Per Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=N4J-zfjoPDk

B2:Bird Dog Row

3 Rounds

8-10 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=6Iw82hFMaUg

B3:Hanging Tuck Hold

3 Rounds

:10-:20 Second Hold

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=FAi4vIktTGE

YEAR 2022 Day 207

August 25, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds

50 Jumping Jacks

40 Toe Taps

30 Walking Lunges

20 Air Squats

10 Burpees

Or Advanced Warm Up WOD

9-8-7-6-5-4-3-2-1

Toes to Bar

DB Deadlifts

*10 Minute Time Cap

** Do Not Exceed 50/35# DBs.

Bodyweight Only

Metcon (Time)

For Time:

200 Air Squats

* 5 Burpees Every Minute on the Minute Until the Squats are Complete.

Performance

Oly

3 Position Power Snatch (Floor + Below Knee + High Hang) 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

Weightlifting

Incline Dumbbell Bench Press

4 Rounds 10 Reps Each Round

Build to a Moderate Weight

Rest 90 Seconds B/T Rounds

Metcon

Metcon (Time)

3 Rounds For Time

30/25 Cal Row

75 Double Unders

Sculpt

A1: Single Arm DB KB Bench Press

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=N4i2g3l6G6E

A2: Bench Dips

3 Rounds

16 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=XXvuYGCxpkk

B1: Bench Press

5 Rounds

6 Reps Building In Weight

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=mLcKkndeFWM

B2: DB or KB Floor Press

5 Rounds

8-10 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Wcti2DGf5UA

C1:Bicep Curls

3 Rounds

12 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=LqaT7MqAQlg

C2:Tricep Extension

3 Rounds

14 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=qRnzxoKhCVU

YEAR 2022 “Active Recovery” Day 206

August 24, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Jumping Jacks or Jump Ropes

:30 Plank Hold

10 Jumping Squats

:40 Jumping Jacks or Jump Ropes

:40 Plank Hold

10 Push Ups

:50 Jumping Jacks or Jump Ropes

:50 Plank Hold

20 Alt. Lunges

:60 Jumping Jacks or Jump Ropes

:60 Plank Hold

20 Russian Twist

Metcon (Time)

50-40-30-20-10

Plank Jacks

Bench Dips

Into

10-20-30-40-50

Squat Taps

Step Ups

Demo:

https://www.youtube.com/watch?v=3VpkyIcnT64

https://www.youtube.com/watch?v=XXvuYGCxpkk

https://www.youtube.com/watch?v=ZJzhq5jEti4

https://www.youtube.com/watch?v=lUSmIRNqt9w
Work a Light Sweat and Flush Out all that Lactic Acid from your body you’ve built up all week long.

YEAR 2022 Day 205

August 23, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

4 Rounds

10 Spiderman’s

10 Arm Circles

10 Cossak’s Squats

10 Thread the Needle (5 Each Side)

10 Bench Dips

100 M Jog or 1:00 of another Movement

Or Advanced WARM UP WOD

3 Rounds

20 Alt. DB or KB Hang Clean & Jerks

20/15 Cal Row

*10 Minute Cap

** Do Not Exceed 35/20#

Bodyweight Only

Metcon (Time)

For Time

Buy In 400 M Run

30 Mountain Climbers

20 Push Ups

20 Mountain Climbers

10 Push ups

10 Mountain Climbers

5 Push Ups

Cash Out 400 M Run

Performance

Oly

Push Jerk (3-3-3-3-3-3)

3 Reps Each Set

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Single Arm Dumbbell Shoulder Press

2 Rounds Build to 8 Reps Each Side

Then

2 Max Effort Sets

(4 Sets Total)

Demo:

https://www.youtube.com/watch?v=fR-AYSAsu6I

Metcon

Metcon (Time)

For Time

Buy In

400 M Run or 500 M Row

Then

30 Alt. DB Snatches 50/35#

20 Box Jump Overs 24/20″

20 Alt. DB Snatches 50/35#

10 Box Jump Overs 24/20″

10 Alt. DB Snatches 50/35#

5 Box Jump Overs 24/20″

Cash Out

400 M Run or 500 M Row

Sculpt

A1: Z-Press

4 Rounds

6-8 Reps

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=H2JHcjVWReE

A2: Dual DB/KB Front Rack Carry

4 Rounds

25 M as Heavy as Possible

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=H5SvCASqrgY

B: Lean Away Pull Up

Every 2:00 X 7 Rounds

1-6 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=Uw6FovZJR7I

C: Tabata :20 on :10 Off X 8 Rounds

Sit Ups

Hollow Hold

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=4xRpGgttca8

https://www.youtube.com/watch?v=_HDZODOx7Zw

YEAR 2022 Day 204

August 22, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

Spend 60 Seconds in Each Position:

Bottom of a Squat

Sampson Squat

Pigeon

Then

3 Rounds

5 Inch Worms

10 Bootstrappers

10 Spiderman’s (5 Each Side)

20 Split Lunges (10 Each Side)

Or Advanced WARM UP WOD

3-6-9-12-9-6-3

Wall Balls

Hang Power Cleans

* Do Not Exceed 115/75#

**10 Minute Time Cap

Bodyweight Only

Metcon (Time)

4 Rounds for Time

20 Walking Lunges

20 Shoulder Taps

20 Sit ups

Performance

Oly

Power Clean + Hang Power Clean + Squat Clean 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Single Leg Roman Deadlifts

4 Rounds 8 Single Leg Roman Deadlifts Each Round

Demo:

https://www.youtube.com/watch?v=5e9Bt1wKBHY

Metcon

Metcon (Time)

4 Rounds

50 Ft. Single Arm Overhead DB Walking Lunges

5 Bar or Ring Muscle Ups

Sculpt

A1: Bicep Curls

4 Rounds

15 Reps

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=HnHuhf4hEWY

A2: Skull Crushers

4 Rounds

12 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=1BDGIcMTSXc

B1: Lateral into Front Raise

4 Rounds

6-8 Reps Each Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=SqTLytmDy_8

B2:Hollow Body Flutter Kicks

4 Rounds

:30-:45

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=F8fhsu9-Lu8

B3: Standing Upward Fly

4 Rounds

20 Alt. Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=stzWeo5F6Cc

YEAR 2022 Day 203

August 21, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Reps of Each Movement:

Jumping Jacks

High Knees

Butt Kickers

Mountain Climbers

Good Mornings

Or Advanced WARM UP WOD

4 Rounds 40 Seconds On 20 Seconds Off

AMRAP

1 Pull Up

2 Push Ups

3 Air Squats

Bodyweight Only

Metcon (Time)

10 Rounds for Time

10 Burpees

20 Jumping Jacks

Performance

Oly

Power Snatch + Hang Power Snatch + Hang Squat Snatch 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Curtsy Squats

4 Rounds 10 Curtsy Squat Each Round

Demo:

https://www.youtube.com/watch?v=xClhGjz7p0A

Metcon

Metcon (Time)

10 Rounds

10 Burpees to a Target

10/8 Bike Cals

Sculpt

A1: Bulgarian Split Squat (Use a mixed Suitcase Front Rack Grip)

4 Rounds

3 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=G0Mo2LF8uLU

A2: DB/KB Chop

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=qyM7NdixJzI

B1: Nordic Hamstring Curl

3 Rounds

8-10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=NZ31eKoPeIo

B2:Push Ups

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=IIpHnPCkl7Q

C: EMOM 10

Minute 1:00: 30 Seconds Plank Up Downs

Minute 2:00: 30 Seconds Grasshoppers

Demo:

Plank Up Down

https://www.youtube.com/watch?v=-jN-4v4Yed4

Grass Hopper

https://www.youtube.com/watch?v=2SgG_6xYgXE